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Precor Resistance Training Program #2 - Lower Body Workout: Legs, abs, and lower back

This is a split routine workout that requires a commitment to exercising at least twice a week, and more optimally, four times a week. For the best results, commit to working each body part at least two times per week (lower body on two days and upper body on two days), and avoid using the same muscles on consecutive days.

Specifically, this lower body workout focuses on the legs, abdominals, and lower back, compared to the upper body workout which focuses on the chest, mid and upper back, shoulders, and arms. Ideally, you should perform the lower body workout on days 1 and 4 and the upper body workout on days 2 and 5.

Workout Details:

Precor Machine: Any of the Precor Strength Training Systems *
Total Time: approximately 45 to 60 minutes
Goal: To focus on a select group of muscles and perform more than just one or two exercises per body part. Provide a workout focused primarily on building overall lower body strength.

*

This exercise is to be performed on either the S3.21 or the S3.45. It is not available on the other Precor consumer strength machines. As an alternative to performing this exercise on a machine, it can be performed on the floor. Simply lay face down on the floor, keeping your toes in contact with the ground. Lift your upper body up as high as you can off the floor, including your arms. Nothing should be touching the ground except your torso and legs. Repeat the exercise.

Warm Up:

Machine: Precor EFX or similar cardio machine that is effective for increasing core body temperature.
Time: 5 to 7 minutes
Stretch: Following the warm up, perform some basic stretches for the arms, shoulders, hamstrings, and quadriceps.
Level: 1-20

Workout Tips:

• As you begin the resistance training portion of the workout, pay attention to your body as you exercise. Some muscle fatigue is normal, but if you feel any pain and/or discomfort, the exercise should be stopped immediately.
• While performing resistance exercises, breathe normally and don't hold your breath. Inhale during the concentric phase (i.e., while the muscle is getting shorter) and exhale during the eccentric phase (i.e., when the muscle is getting longer).
• Perform the exercises in a slow and controlled manner over a full range of motion.
• As you become more comfortable with the exercise routine, challenge yourself by first increasing the number of repetitions, then the weight.
• Consult a qualified health and fitness professional if you are a beginner or have specific questions.

Workout:

Basics:After you have completed the warm-up, start the resistance training portion of the workout.
Weight: Use enough weight so that the last repetition is very difficult to complete.
Number of exercises: 9-12
Amount of rest between sets: 30 seconds to 1 minute
Amount of rest between exercise pairs: 1-2 minutes
Note: Some of the exercises may not be available on all Precor strength machines.

 

Body Part	Exercise	Primary muscle(s) worked	1Number of repetitions/set	2Number of sets
Leg	Leg extension	Quadriceps	8-12	2-3
	Leg press	Quadriceps, gluteus maximus & medius, & hamstrings	8-12	2-3
	Hamstring curl	Hamstrings	8-12	2-3
	3Calf raise or calf extension	Gastrocnemius, soleus	8-12	2-3
	Leg kickback	Hamstring, buttocks	8-12	2-3
	Leg abduction	Gluteus medius	8-12	2 per leg
	Leg adduction	Adductor longus	8-12	2 per leg
Abdominals	Abdominal crunch	Rectus abdominus	10-15	2
	Abdominal leg raise	Lower abdominals	10-15	2
	Side bends	Internal/external obliques	10-15	2 per side
Lower back	Back extension	Erector spinae	8-12	2-3

¹The number of repetitions is recommended for healthy adults under 50 to 60 years of age. For individuals interested in developing muscular endurance, who are older than 50 to 60 years or are more frail, 10 to 15 repetitions with less weight may be more appropriate. (Source: ACSM Guidelines for Exercise Testing and Prescription, 6th edition, 2000.)

²While 2 to 3 sets is recommended to elicit strength gains for this particular strength program, for previously sedentary individuals or individuals who are just starting a resistance training program, 1 set may be more appropriate. (Source: ACSM Guidelines for Exercise Testing and Prescription, 6th edition, 2000.)

³If desired and your particular machine is equipped for both exercises, you can do both, but cut the number of sets to 1-2 per exercise.

1. Leg Extension Muscles worked: Quadriceps Number of Repetitions: 8-12 Number of sets: 2-3
2. Leg Press Muscles worked: Quadriceps, gluteus maximus & medius, hamstrings Number of Repetitions: 8-12 Number of sets: 2-3
3. Hamstring curl Muscles worked: Hamstring Number of repetitions: 8-12 Number of sets: 2-3
4. Calf raise (shown) or calf extension Muscles worked: gastrocnemius, soleus Number of repetitions: 8-12 Number of sets: 2-3
5. Leg kickback Muscles worked: hamstrings, buttocks Number of repetitions: 8-12 Number of sets: 2-3
6. Leg abduction Muscles worked: gluteus medius (outer thigh) Number of repetitions: 8-12 Number of sets per leg: 2
7. Leg adduction Muscles worked: Adductor longus (inner thigh) Number of repetitions: 8-12 Number of sets: 2 per leg
8. Abdominal crunch Muscles worked: Rectus abdominus Number of repetitions: 10-15 Number of sets: 2
9. Abdominal leg raise Muscles worked: Lower abdominals Number of repetitions: 10-15 Number of sets: 2
10. Side bends Muscles worked: Internal/external obliques Number of repetitions: 10-15 Number of sets: 2 per side
11. Back extension Muscles worked: Erector spinae Number of repetitions: 8-12 Number of sets: 2-3

Workout courtesy of Jessica Smith, Fitness Consultant